MONDAY
A.
Primer
Hang Muscle Snatch
3×3
B.
Health:
Hang Power Snatch + Low Hang Power Snatch
5x (2+2)
F+P:
Hang Squat Snatch + Low Hang Squat Snatch
5x (2+2)
Hang= Above the knee
Low Hang= Below the knee
C.
Health
3 Rounds- CAP 14:
400 Meter Run
5 Hang Power Clean 115/75lbs
15 Hanging Knee Raises
Fitness
3 Rounds- CAP 14:
400 Meter Run
5 Power Clean 165/115lbs
10 Knees to Elbow (Scale to Knees to Armpit as needed)
Performance
3 Rounds- CAP 14:
400 Meter Run
5 Power Clean 205/145lbs
15 Knees to Elbow